DAY 2 Front Splits & Bridging
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1-10 Leg swings forward and back, then Across the body
C1-2x Figure 8’s with Stick, 6 feet wide, 6 feet together
C2-2×5 Single Leg Anterior Chain Stretch
Preparation:
A1-10 Cat & Cow
B1-10 Wag the Tail
C1-30 seconds Wrist Stretches
D1-30 seconds Shoulder Clocks in each position
E1-3×10 Scapular Push Ups
E2-3×10 First Knuckle Push Ups
Front Split Work:
Level 1
A1-Death Stretch 3-5 sets of 10 sec PNF each leg
A2-3-5 sets of 10 sec PNF each leg Lateral Hamstring Stretch on floor (level 1) Standing Hamstring Stretch (level 2)
A3- 1 Eccentric Slide into Front Split from Kneeling Go as slowly as you can. Hold for 10-30 seconds in the bottom
Drop Back Work:
2 Rounds of
A1-5 Cobra Walk Outs to Child’s Pose
A2-30 seconds Plow
A3-5 Tri-Lat Stretch, hold 30 seconds on last rep (level 1)
2-3 Rounds of
B1-5 T-Spine Stretch on Roller (level 1) Hold last rep for 10-30 seconds or
5 Loaded Bridge stretch. Hold last rep for 10-30 seconds (level 2)
B2-30 seconds Plow
2-3 Rounds of
C1- 5 Bat Wing Planks (level 1) or Straight Arm Bridge Push Ups hold last rep for 20-30
C2- 30 seconds Plow
D1-Max Bridge Hold for 1-3 minutes. Choose what position feels best for you.
Level 1-Feet on box
Level 2- Hands on Stall Bars or Parallettes
Level 3- Hands and feet on floor
D2-30 seconds Plow